Saturday: 2 mile run, kb

Morning:

2 mile run: (11:49)

All w/ 20kg kb

100 x swings 

25 x goblet squats 

15 x one arm press (each side)

50 x side bends (each side)

Notes:

Run was still harder than it should have been. Pacing needs to improve.

Friday: kb

Evening:

Dbl kb swing: 1-10-1 @ 2 x 20kg 

3 rounds: 

20 x h2h swings @ 20kg

20 x push-ups

5 rounds:

5 x chin-up

10 x push-up

15 x squat

Notes:

Kind of a rest day.

Deadlift video

365# deadlift in jeans and boots with very little to no warm up as I was short on time. Went up pretty easy. 

http://youtu.be/qd4CraE0eQg

Thursday: jj, kb, recovery

AM:

Jiu jitsu x 60 min (ground)
- Majority of the time was spent practicing escaping mount. Finished with a choke and arm bar out of the mount. 

PM: 

J/M and stretching x 30 min

Kb drills x 20 min @ 20kg

J/M and stretching x 15 min 

Notes: 

Struggled in jj this morning but really enjoying it. Very humbling. It seems to promote very healthy and balanced fitness.

Wednesday: Kb, Str, run

Evening:

3 rounds w/ 1 x 20kg kb:

5/5 x LCCP 

5/5 x reverse lunge

5/5 x windmill

5/5 x health snatch

Short rest between rounds 

All done with 20kg kb

Swings: 1 x 20

Bent press: 1 x 5/5

Later that evening:

3 mile run @ slow pace 

J/M and stretching x 20 min

Yoke bar squat: 

5 x 2 x 222# 

Goblet squats:

10 x (20/10) @ 35# (>110 reps)

2 mile run @ slow pace 

J/m and stretching x 10 min

Notes: 

Had the night off so used it to get some volume in. Squats weren't as fast as they should have been.

Tuesday: run, jj, kb

Evening: 

30 min run @ slow pace 

Contrast shower

Then: later

90 min of BJJ. Worked basic ground work including choke out of side mount, arm bar out of a side mount and then escaping mount. 

KB drills x 15 minutes 

Notes:

First BJJ class. I could easily become addicted. 

Monday: KB

Evening:

All done w/ 2 x 20kg kb

Swings: 2 x 25

Front pause squat: 2 x 5 

LCCP: 2 x 5

All done w/ 1 x 20kg kb

OALCCP: 2 x 5/5

OA Front squat: 2 x 10/10

2 min max sit-ups: 70

Leg levers x 70

* 5 x pull-ups done between sets (50 total)

Notes:

Was planning a run but ran out of time. 

Sunday: Str, DL

PM:

Deadlift:
Worked up to a medium hard single at 365#.

Notes:
Short on time, did this with very little warm up and essentially zero rest between sets except to load the bar.

Saturday: LSD run, kb

Afternoon: 

60 min run 

(15 min of nose breathing)

Swimming to cool down

Later that afternoon:

Kettlebell drills x 30 min @ 45# and 80#

(Easily clean and pressed the 80# both sides)

Notes:

Will try to slowly incorporate more nose breathing in my LSD runs as an experiment. Played with my two kettlebells in the yard for 30 minutes later that day. Can get a great, completely random workout in whenever you need a break from routine. 

Friday: int, kb

Afternoon: 

2 x 1 mile sprints

(5:51, 1 min rest, 5:46)

American swings: 1-10-1 @ 20kg

Kb drills x 15 min @ 20kg

(LCCJ, snatch, h2h swings, rotation clean)

Notes:

Happy with the run times, not happy with how difficult it was. Should have been easier. My legs were shot from the weeks work, especially the steep hill sprints and basketball Wednesday. 

Thursday: Coaching, rest

PM:

Coached individual lessons for 2 hours then had some of our good friends over for dinner. 

Wednesday: metcon, kb, hill sprints, hoops

Evening:

21-15-9 AFAP

American swings @ 20kg

Burpees

7 x hill sprints

(All < 20 seconds, very steep hill)

1-10-1

Swings @ 20kg

Kettlebell drills x 7 minutes to cool down

Later that evening:

90 min of 4v4 basketball 

Notes:

Very hot and humid out. Very hydrated. Hill was approx 100-125 yards long with a huge incline. 

On a side note, kettlebells work great for basketball training. They get you "strong enough" while not sacrificing bulk or quickness. The hinge motion really is sport specific for basketball. Someday I will design a basketball training program and kettlebells will have a significant role.

Tuesday: Str, hoops, metcon

45 min of basketball

Then: later 

Deadlift: 3 x 3 x 225#

Bench press: 5-3-2 x 185#

Chin-up: 8-6-4-2

5 rounds for time:

25 x squats 

25 x push-ups 

25 x swings @ 20kg

220 m run 

(12:51)

Notes:

Hoops was 1v1 with a client. I was stopping to teach moves during the time. Metcon was barefoot and outside. 

Monday: int, kbs

Shooting drill x 12 minutes

5 x 400m run

(All <1:20, 1 min rest between)

Kettlebell drills x 20 minutes @ 20kg

Notes:

Legs are pretty sore from that 20rm back squat effort yesterday. 

Endurance Cycle Overview

Endurance Cycle

Time: 8 weeks (8/19/13 - 11/10/13)
Goal:
- 2 mile run (sub 11:45)

Notes:
- The conditioning test for the varsity basketball team I coach is a 2 mile timed run. 20% of the team have to run it in under 12 minutes otherwise we spend practice time during the first two weeks of the season conditioning instead of doing skill work and learning our plays ect. As their coach I have to pass it as well.

Strength Cycle Review

Time: 29 days

Weight: started at approx 215# coming off of a hypertrophy phase and ended my strength cycle at 209#.

Template: Followed a customized/bastardized version of the conjugate method.

PR's:
Safety Bar Squat:
- 1 x 300#

Back Squat:
- 1 x 1 x 315#
- 1 x 3 x 275#
- 1 x 20 x 235#

Bench Press:
- 1 x 1 x 235#
- 1 x 3 x 225#

2 mile run:
- 12 min (this was VERY hard)

Summary:
I did a ME lower body workout on Sunday nights with two other training partners in which we squatted heavy and then did heavy rack pulls for sets of 10. Due to a very hectic work schedule I would then try to hit one heavy upper body day and the rest of the week was running, bodyweight excercises and kettlebell work when I could find the time. These were typically done in around 20-30 minutes. I had access to a gym a couple times a week for about 15 minutes each session in which I would do 10-15 quality deadlift reps in a descending ladder with 225#. I took very few rest days and towards the end of the cycle started adding in 2-3 running sessions per week. The 20RM back squat PR was a great way to end the cycle.

Next cycle will be a dedicated endurance cycle in which the goal will be to slowly build up some mileage and get my 2 mile timed easily under 12 minutes.

Sample Week:
Sunday: ME Lower
Monday: Deadlifts/Kettlebells
Tuesday: ME Upper/Cals
Wednesday: Deadlifts/Kettlebells
Thursday: Kettlebells/Cals
Friday: off, (Deadlifts/Cals if I could get some gym time in)
Saturday: light cals, Run and tried to be active (waterskiing, swimming ect)

Sunday: ME lower

Strength cycle: Day 29

Workout 1:

Back squat: find 20 RM

1 x 20 x 235#

1 x 10 x 225#

1 x 5 x 225#

Rack pulls from slight incline:

1 x 10 x 135, 225, 285#

Notes: 

Did this in the afternoon. 235# was about right. Might have been able to go up another 10 pounds. Had some pent up aggression I needed to get out so this felt really good. 

Saturday: Run, walk, metcon

Workout 1:

4.2 mile run

Workout 2:

3.5 mile walk

Workout 3:

30-20-10 AFAP

Swings @ 80#

Push-ups

Health snatch @ 20kg

Squats

Notes:

Solid day. Shoulder is getting better. Push-ups help. 

Friday: Cals

150 x push-ups done throughout the day.

Thursday: cals, lift, bike

Workout 1:

150 x push-ups done throughout the day

Workout 2:

10-1 ladder:

Bench press @ 135#

American swing @ 20kg x 2 

Bike x 1 minute as fast as possible in between each ladder rung

75 x sit-ups

75 x leg levers

75 x glute bridges 

Notes:

Have a lot of work to do. 

Wednesday: run, cals, lift

Workout 1:

4.2 mile run 

40 x push-ups

40 x sit-ups 

40 x squats

20 x pull-ups 

Workout 2: 

50 x swing @ 20kg

25 x goblet squat @ 20kg

10 x pull-ups (strict)

6 x 2 deadlift @ 225#

60 x cleans @ 20kg (30 each)

60 x LCCJ @ 20kg (30 each)

60 x sit-ups 

60 x leg levers

Joint mobility

Band stretch

Shot the basketball around for a bit

Notes:

Hydration was solid today. I need to remember to get 1 gallon in a day. 3 months until  my 2 mile timed run with the team I coach. 

Tuesday: S/E (KB)

PM:

All done w/ 1 x 20kg kb

50 x 2 arm swings

10-1 x 1 arm swing descending ladder

30 x goblet squat

30 x chinup

30 x 1 arm press (15 each side)

Notes:

Nutrition was horrendous. 

Monday: Str (ME upper), Int

PM:

All done w/ 1 x 20kg kb

Swings: 1 x 50 

Cleans: 5 x 10/10

LCCJ: 4 x 10/10

Then:

Bench Press: 5 x 1 x 225 (easy)

Then:
Leg levers x 75

Dynamic stretch 

Later:

4 x 300 yard shuttle @ threshold pace

2 x 300 yard shuttle at easy pace 

Then:

Band stretch 

Notes:

Shoulder was fine on bench presses. 

Sunday: S/E (BW), Str (ME lower)

AM:

Short swim

75 x strict pull-ups (done as singles)

PM:

Back squat:

1 x 3 x 275# (PR)

1 x 1 x 315# (PR)

Rack pull (from deficit)

1 x 10 x 135, 225, 315# 

1 x 3 x 365# 

Swing:

2 x 20 x 80#

Single arm OH carries @ 45# to cool down

Notes:

Set 2 PR's today which was nice. Nutrition has been terrible lately, mostly due to increased responsibility with work/family. I need to find time to get more running in, I miss it. 

Saturday: S/E (BW, KB)

AM:

Cold swim

Waterski x 15 minutes (went hard, perfect water)

Cold swim

AFTRN:

Goblet squats: 3 x 5 x 80#

Swings: 2 x 25 x 80#

Then: 

Pull-ups: 5 x 5 (strict)

Push-ups: 4 x 25 (strict)

BW rows w/ rings: 3 x 10 (strict)

FLR w/ rings: 90 sec

Handstand hold: 90 sec

Farmer carrys: 200 yrds @ 2 x 6 gal gas cans

PM:

Breathing ladder swings: 1-15 @ 80# kb

Bear crawl x 50 yards

Joint mobility

Shoulder mobility w/ bands

Notes:

Shoulders are really bothering me so I will

be adding in more stability work, holds, band work and bodyweight work to get this fixed. Handstand holds and farmers carrys really loosened up my shoulders.

Friday: S/E (KB)

All done with 1 x 20kg kb:

Swings: 1 x 50

Cleans: 4 x 10/10

LCCJ: 4 x 10/10

Health Snatch: 4 x 10/10

H2H swings: 1 x 80

(Took approx 40 min)

Then:

Joint Mobility

Individual basketball lesson

Thursday: S/E (BW)

100 x pushups

Notes:
No time to train today so did this in sets of 20 throughout the work day.

Wednesday: Str

Strength: Day 18

Deadlift: 5-1 ladder @ 225#

Goblet squat: 3 x 5 x 75# (pause at bottom)

One arm press: 3 x 8 x 20kg

Snatch: 5 x 5/5 @ 20kg

Chin-up: 1 x 12

Notes:

Short on time due to work. Done quickly. 

Tuesday: Rest

Strength: Day 17

Rest due to work and coaching.

Monday: Str

Strength: Day 16

PM:

5-1 deadlift ladder @ 225#

In between each rung:

5 x goblet squat @ 75#

5 x one arm press @ 20kg (each side)

5 x half snatch @ 20kg (each side)

5 x chin-ups 

Notes:

Short on time. Solid work. 

Sunday: Rest

rest

Notes:
Traveled then lots of family commitments.

Saturday: kb, run

Strength: Day 14

AM:
Health Snatch: 4 x 10/10 @ 20kg
OALCCJ: 4 x 10/10 @ 20kg
Goblet squat: 4 x 10 @ 20kg
Pullups: 30 total in various grips
Swings: lots @ 80# kb

then: cool down
swim and joint mobility

PM:
40 min run

then: cool down
some box jumps @ approx 36 inch (focused on light landing and landing in a full squat
stretching

Notes:
good day.

Friday: Str

Strength: Day 13

Deadlift: 5-3-2 x 275#

Goblet squat: 4 x 5 x 75#

One arm press: 2 x 8 x 20kg kb

One arm swing: 10-1 ladder x 20kg kb

Chin-up: 2 x 8 

Then: cool down

15 minute basketball shooting workout @ fast pace. 

Then: later

J/m & yoga

Notes:

Solid day. Driving north tonight. Goblet squats really treat my legs well. Felt fresh after this. Done in about 15 minutes. 

Thursday: Str

Strength: Day 12

Deadlift: 2 x 5 x 225#

Goblet squat: 2 x 5 x 75#

One arm press: 2 x 5 x 50#

Chin-up: 2 x 8 

Notes: 

Busy day. Got this in quickly before coaching. 

Wednesday: AR

Strength: Day 11
Played some basketball for active recovery.

Notes:
Had to take a rest day due to scheduling. Work, coaching, individual lessons, then my wife's best friends birthday party. Got in some work with one of my clients to help stretch my legs out a bit.